Critique my Diet

[bdathlete07]

I'm currently looking to lean out while maintaining or increasing strength for MMA. I'm 5'11" 210 lbs. and about 20%bf. My diet is as follows:

Right after waking- 1 scoop Whey
Breakfast- 1 whole egg, 5 egg whites, 2 cups veggies, 1 serving brown rice
Snack - 2 scoops whey, almond butter
Lunch- Chicken, Veggies, Brown Rice
Pre Workout- none right now
Post workout- 2 scoops whey, oats
Dinner- chicken/fish, veggies
Bed- 2 scoops casein

I do cardio 5-6 days consisting of running, jump rope, and bag work in the morning before breakfast.
My lifting is 4-5 days a week with wednesday off but with sparring and grappling.

I'm looking into doing a pre workout and what can be put in the post workout in place of oats sometimes for a change. I would also like to add in a banana but don't know if it would be good in the morning upon waking or with my post workout.

 

[bdathlete07]

I forgot to add that I take fish oil 3 times a day and a multi. I also add in avocado sometimes with veggies.

 

[elmarcouk]

The cardio in the morning, before breakfast, do you have any supps before you do anything? If you dont, id suggest adding BCAA's to stop you wasting hard earned muscle.

 

[bdathlete07]

Yes I drink some Scivation Xtend before, and I sip more of it during the cardio.

During my lifting I usually tire out midway through. What can I eat preworkout that will help?
Also what about a Bagel in place of oats post workout?

 

[Jennsfitness]

What type of pre-workout shake are you considering?

 

[future]

I think you calories are too high. Also with you bodyfat percentage that high you really need to do more cardio first if that is your goal. You don't need a preworkout drink.

 

[bdathlete07]

What would you recommend? I have recently been cutting out the rice at lunch and I do about an hour to an hour and a half cardio in the morning. The problem I have is I lose energy half way through lifting and was told the right preworkout meal can help even if it's just an apple.

 

[bdathlete07]

Alright I wake up at 7 and take 1 scoop whey protein.
I then do cardio and training for 1 hour to 1.5 hours doing running, jump rope, and bag work.
My breakfast consists of 1 whole egg, 5 egg whites, 2 cups veggies(spinach, broccoli, green peppers), and either 2/3 cup cooked brown rice or 1/2 cup oatmeal.
Around 11-11:30 I have 2 scoops whey and 2tbsp. almond butter.
At 2-2:30 I have 8oz. chicken, and 3cups veggies(spinach, broccoli, green pepper, green beans) and sometimes black beans.
Lift at or 4 or 4:30 on M, T, TH, F sometimes more bag work after..
Done around 5-6 and have post workout of 2 scoops whey with either bagel, oats, or banana.
About 7 have dinner of either 8 oz chicken or 8 oz. salmon with 3 cups veggies.
At 10 I have 2 scoops casein protein.

On Wednesdays I have technique work and sparring in place of the lifting. And Saturdays I have sparring in the morning. I take fish oil 2-3 times during the day and a multi in the morning.

 

[BodyND]

Goals what are they !! and please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your " diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros
MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible
please include the time of when u eat and the time of your workout
also tell me what your workout reg is...

BMR formula

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...
if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)
if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)
Total weight x bf in decimel form = total bf weight
Total weight - total bf weight = total lean body mass
if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..
for example..
i am 6.0 160lbs at 14% bf... so i would multiply 160 by .14
160 – 22.4 =137.6 lean body weight
137.6 / 2.2 = 62.5 lean mass in kg
160 + (21.6 x 62.5) = 1510 TDEE
Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...
you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet for critiquing and finalization...
please include macros and times just as before...